Muscle is not built when at the gym, but rather when resting and in deep asleep.

It is when our HGH and testosterone levels are at their peak.

Human growth hormone (HGH) is produced by the pituitary gland. It plays a key role in growth, body composition, cell repair, metabolism, muscle growth and strength. You could say that it’s one of the most important hormones for muscle growth. It makes sense that you want to keep it as high as possible.

Poor sleep can reduce the amount of HGH the body produces.

Moreover, when you deprive your body of rest you also increase Cortisol levels.

Cortisol can single handedly can make it so you can’t gain muscle. Or can even lead to muscle loss.

Straight from a gym horror story, I know!

Poor sleep can be cause by using your phone, laptop, TV, or any other blue light emitting tech before bed.

They are shown to suppress the release of the sleep inducing hormone melatonin, making it harder to fall asleep.  As well as reducing the quality of sleep. According to experts, setting a “tech curfew” that is anywhere from 30 minutes to two hours of no screens before bed will benefit you and your sleep.

Having too much caffeinated drinks during the day might be disrupting your sleep too. Or if you have them later in the day.

Just like you plug your phone to the charger and let it charge overnight, do the same for yourself.

I discuss the infamous diabolical hormone Cortisol in more detail later in the article – so keep reading.

Poor sleep can also contribute to overtraining – making it a double whammy of trouble. So catch those Zs.

Summary:

Lack of sleep can be the single reason why you can’t gain muscle. Muscle growth occurs during sleep when our body’s testosterone and HGH production is at its highest – poor sleep will lower their release. Sleep deprivation can also elevate cortisol, can cause muscle tissue breakdown and increase fat storage.